Calories in Mackerel
Mackerel is an oily fish known for its rich flavor and high nutritional value. It's an excellent source of omega-3 fatty acids, protein, and various vitamins and minerals. Its lean protein content and healthy fats make it a beneficial addition to a balanced diet.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 222 | 22.6g | 0.4g | 13.8g |
| 1 oz boneless (28g) | 1 oz boneless (28g) | 63 | 6.4g | 0.1g | 3.9g |
| 1 serving (85 g) | 1 serving (85 g) | 189 | 19.2g | 0.4g | 11.7g |
| 1 oz boneless (yield after cooking) (23g) | 1 oz boneless (yield after cooking) (23g) | 51 | 5.2g | 0.1g | 3.2g |
| 1 oz, with bone (yield after bone removed) (19g) | 1 oz, with bone (yield after bone removed) (19g) | 42 | 4.3g | 0.1g | 2.6g |
| 1 oz, with bone (yield after cooking, bone removed) (15g) | 1 oz, with bone (yield after cooking, bone removed) (15g) | 33 | 3.4g | 0.1g | 2.1g |
Health Benefits
Heart Health: Rich in omega-3 fatty acids (EPA and DHA) which support cardiovascular health by reducing inflammation and lowering triglyceride levels.
Brain Function: Omega-3s are crucial for brain development and function, potentially improving cognitive health and reducing the risk of neurological disorders.
Bone Health: Contains Vitamin D and phosphorus, which are important for maintaining strong bones and teeth.
Nutrition Tips
- Incorporate mackerel into your diet 1-2 times a week to boost omega-3 intake.
- Choose baked, grilled, or pan-fried mackerel over deep-fried to minimize added fats.
- Pair mackerel with a generous serving of vegetables for a balanced and fiber-rich meal.
- Opt for fresh or responsibly sourced canned mackerel (in water or olive oil) for best quality.
- Experiment with different seasonings like lemon, herbs, and spices to enhance its natural flavor without excess sodium.
GAYA Tracking Tip
For accurate tracking of mackerel, especially when cooked with skin or bones, try to estimate the edible portion. If it's a fillet, ensure the photo clearly shows the size and thickness.
Frequently Asked Questions
How many calories are in a typical serving of mackerel?+
A 100-gram serving of cooked mackerel typically contains around 205 calories. This can vary slightly based on the cooking method and whether it's fresh, canned, or smoked.
Is mackerel a good source of protein?+
Yes, mackerel is an excellent source of high-quality protein. A 100-gram serving provides about 18-20 grams of protein, essential for muscle repair, growth, and overall body function.
Does mackerel contain a lot of carbohydrates?+
Mackerel is virtually carb-free. It's primarily a source of protein and healthy fats, making it suitable for low-carb or ketogenic diets.
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